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Weight loss with high protein diet – Strategy for subcutaneous fat loss
What is a High Protein Diet for Weight Loss?
The High Protein Diet is a diet for weight loss by limiting the total calories and reducing the intake of fat and carbohydrate. Тhis is probably the most effective diet, especially if combined with physical exercises and workouts. The main food that is consumed in this diet consists of proteins mainly. Below we will discuss all important aspects of this kind of diet.
High Protein Diet – List of Foods
The food list for this diet consists of foods high in protein and low in fat and carbohydrates. There is no great variety of foods rich in protein and low in fat and carbohydrates. Most foods in their natural state have the three essential nutrients. A basic principle in the protein diet is to restrict foods that are easily transformed into fat, eat mainly high protein foods (with plenty of vegetables, excluding potatoes) to support your muscles and combine this diet with exercise to keep your muscle mass.
Good examples of this are:
- meat, non fat, fillets, hams. Preferably chicken, turkey and rabbit;
- egg proteins, for 7-10 egg whites, it is desirable to add 1 egg yolk;
- cottage cheese, nonfat cottage cheese;
- white fish fillets crab, shrimp, squid, mussels, octopus;
- protein drinks.
In all high protein diets, it is necessary to consume large quantities of vegetables. It is not desirable to consume fruits, cereals, pasta, oils, legumes, potatoes, pumpkin, nuts.
What NOT to eat while on High Protein Diet
All sweet things are prohibited – even fruit (although if you like to eat sweet, a fruit is better than anything else. 1 fruit a day is ok). No cakes, biscuits, pastries, cakes – if something has a sweet taste – do not to eat it.
NO Pasties – this includes bread, pasta, spaghetti
No fried and breaded foods
No oil or olive oil in the salads !!! 1 tablespoon of olive oil a day is allowed.
If you are eating fat meat, yellow cheese, cheese and eggs – these foods contain both protein and fat and in this case it is better not to add oil to the salads.
High protein Diet for Vegans – What else can be eaten while on the protein diet?
You can eat lots of salads and fresh vegetables. There are many salads any time of the year – tomatoes, cucumbers, lettuce, cabbage, zucchini, peppers, carrots, turnips – can be eaten in unlimited quantities. Tomatoes contain Lycopene, which is believed to increase the effect of the protein diet (in fact you need to eat quite a lot of tomatoes to feel the benefits of lycopene, as tomatoes are not a dietary supplement where the substances are concentrated)
High Protein Diet meal plan – How to distribute your meals?
In the High Protein Diet the larger amount of absorbed amino acids from proteins is used for the fuel of your body. This is the reason for the increased protein intake in this plan. For Men, the amount of protein is 3 grams to 3.2 grams, and for Women from 2.7 grams to 3 grams of protein per kilogram of body weight.
A 100 kilograms Man should take up to 330 grams of protein, divided into 7-8 meals per day (this includes the protein drinks). The distribution of food should be 6 to 8 equal portions during the day.
The first meal is an hour after getting up. Because of the absence of fats and carbohydrates in the diet, the last one may be immediately before bedtime. Every 5 to 7 days, it is imperative to eat 2 to 2.5 grams of carbohydrate per kilogramme of body weight by eating food with low glycemic index.
7:00 – 8:00 am – breakfast (200g yoghurt)
10:00 am – brunch (tomatoes salad with cottage cheese)
12:00 – lunch (meat / fish salad)
14:00 pm – Afternoon snack (200g yoghurt)
16:00 pm – late afternoon snack (eggs with herbs and salad)
18:00 pm – dinner (meat / grilled fish and salad)
20:00 pm – light late dinner (a handful of nuts)
High protein diet recipes for weight loss – How to prepare your meals?
Meat foods must definitely go through a heat treatment. Smoked foods are not recommended. Meat and fish can be grilled, baked or cooked without fat.
Eggs can be cooked or baked, only with salt and spices. For more delicious taste you can add 50 grams of cheese to them. Eggs can be scrambled or mash-up, but without adding oil. Egg yolks contain 5-6 grams of fat.
Vegetables are eaten raw or as a last resort – steamed or stewed in its own sauce. Food must be stewed, boil steamed and served raw, boiled or baked in the oven or grill.
Does a High Protein Diet work? – What type of training will be most effective?
Due to the onset of ketosis and low glucose in the blood, the most effective, safe and healthy training are those of short duration in which relatively large amounts of energy is used. A good example of such workouts is Tae Bo workouts with short duration. Two and three daily workouts are preferred as well.
The typical fitness principles should be used with caution here! Repetitions should not cross the border of strength endurance, “pumping” to total exhaustion is extremely undesirable.
The extended strength training with a lot of sets with little exercises and fewer repetitions are a suitable option. Workouts with a strong aerobic character quickly lead to the dangerous in low-carb diet hypoglycaemia (low blood sugar). By stopping the training, before you fatigue dominates, you will prevent this life-threatening condition. If you still feel sick, you will need to eat 50-100 grams diabetic chocolate with fructose. If you come to such a state, do not train anymore that day.
High Protein Diet hypoglycemia is an extremely dangerous situation caused by aerobic training!
High Protein Diet Health Risks – Side effects, Risks, and Dangers
This is a diet with rapid and extreme weight loss. After being 3-6 week on this diet, you should definitely take 4-6 weeks a supporting balanced diet.
The problem with this high protein diet is the maintenance of insulin levels which are important for the recovery of muscle fibres after training. This makes the system very risky for people suffering from insulin deficiency and who are taking the hormone by injecting it.
On the other hand, it is good that food does not require high doses of the insulin hormone because all dishes are with a low glycemic index. The depletion of the glycogen, however, creates the risk of hypoglycemia, which is handled difficult by people with diabetes. However, a badly composed exercise program leads to this situation, so keep that in mind!
In humans, capable of producing insulin, it is desirable to conduct a day with high carb menu once in every 5 to 7 (10 for men) days of the diet. This will allow them to lose less muscle tissue due to the conduct of the diet.
Disadvantages of the High Protein Diet
Of course, there are drawbacks and disadvantages. This diet has virtually no carbohydrates and fats and can not be called balanced. Lack of the necessary components of the nutrients that the body needs daily leads to dry hair, dry skin, unhealthy tan. Insomnia may appear.
Vitamin tablets can not solve the problem because fat-soluble vitamins A, D, E and K are absorbed by the body in the presence of fat.
Protein foods do not contain much water and it is important to drink a lot of water during the diet. This will help you lose weight because this will speed your metabolism. Moreover, the protein diet loads the kidneys, so you need to drink water because of this. Drink at least 1.5 liters a day.
Another troublesome aspect is the low content of fat in the system, which may lead to certain skin lesions – the occurrence of peeling, fungi and others. For women, the low fat diet should not be practised for more than six weeks without a break, as it can lead to permanent problems with ovulation. Such problems can be easily avoided with night and morning intake of the essential polyunsaturated omega-3 and omega-6 fatty acids.
This diet is contraindicated for
The High Protein diet is contraindicated for people with kidney disease, diseases of the gastrointestinal tract, and cardiovascular system. Elderly people should also be cautious of such experiments. If you are ready to start this diet, remember that the High Protein Diet`s duration and results should be monitored by experienced trainer.
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